Archive | December, 2012

Friday 12/21

TECHNIQUE: Snatch Clean & Jerk CONDITIONING: 5 minutes 2 Push Jerks every 30s CORE: 3×12 Back Extensions 3xME Plate Planks

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Wednesday 12/18

STRENGTH: Front Squat… find a 5RM CONDITIONING: EMOM 10x 5 Ring Dips 20s L-sit from Pull Up Bar 5 Pistols ea Leg

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Tuesday 12/18

ATTN Everyone! Please make sure you are signing up for your time slots each day! Also there will be no class on: X-mas Eve X-mas or New Years Day… New years eve we will have  classes, but only in the AM and early afternoon. I will post those times soon! Thanks guys!   STRENGTH: Deadlift […]

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Monday 12/17

WOD: 15 Min Cap 50 Back Squats@115/80 50 Pull Ups 50 Shoulder to Overhead@115/80 CORE: 100 Hollow Rocks & 50 Back Extensions split up any way

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Workouts 12/17-12/23

Monday 12/17: WOD: 15 Min Cap 50 Back Squats 50 Pull Ups 50 Shoulder to Overhead CORE: 100 Hollow Rocks & 50 Back Extensions split up any way   Tuesday 12/18: STRENGTH: Deadlift 6×2@HP (no tap N go), 1xME @ 75% CONDITIONING: 6X Row 500m 10 Unbroken Burpees rest 2 minutes   Wednesday 12/19: STRENGTH: […]

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